Warm-UP
Ginga x 3 rounds x 90 seconds
Stretch
Ponteira x 20
MLdF x 20
Quiexada x 20
Stretch
Ponteira x 20
MLdF x 20
Quiexada x 20
Conditioning
Handstand PU with feet on the ground
Go to headstand, lift one foot off the ground, PU off head when both feet are done
From headstand leg raises
From headstand push legs straight up
Handstand PU with only toes on the ground
Go to headstand, lift one foot off the ground, PU off head when both feet are done
From headstand leg raises
From headstand push legs straight up
Handstand PU with only toes on the ground
Drills
MLdF >; Armada > x 10
Quiexada >; MLdC > x 10
MLdC > ; Armada > x 10 x 2
MLdF > ; MLdC < ; Armada < x 10 x 2
Quiexada > ; esquiva lateral > x 10 x 2
Qiexada >; esquiva lateral >; Armada > x 10 x 2
Armada >; esquiva lateral >; MLdF <; Armada < x 10 x 2
Quiexada >; MLdC > x 10
MLdC > ; Armada > x 10 x 2
MLdF > ; MLdC < ; Armada < x 10 x 2
Quiexada > ; esquiva lateral > x 10 x 2
Qiexada >; esquiva lateral >; Armada > x 10 x 2
Armada >; esquiva lateral >; MLdF <; Armada < x 10 x 2
partner Drills
Partners will face each other but keep their distance to avoid risk of clashing kicks and build confidence in watching kicks.
A. Two kick combo >
B. Two kick combo > (same direction but doesn't have to be same kicks)
A. Two kick combo >
B. Two kick combo < (opposite direction but doesn't have to be same kicks)
Progression:
A. Two kick combo >
B. Two kick combo > (same direction but doesn't have to be same kicks)
A. Two kick combo >
B. Two kick combo < (opposite direction but doesn't have to be same kicks)
Progression:
- With safe distance with partner without risk of clashing kicks
- Within kicking distance
- No ginga between combos or switching roles
- Improve endurance with using round robin rotation
